Everyone loves the heart-shaped wonder fruit for its mouth-watering taste and the multiple health benefits of strawberries for the body. The fleshy portion is not derived from the plant ovaries. Instead, each visible seed covering its outside is originated from one of the ovaries of the flower. Strawberries are available from April to August, making them the perfect summer fruit and have the highest nutritional value.
Strawberries are everyone’s favorite and they are used in many dessert recipes. They enhance the flavor and taste delicious. But why we must eat this healthy fruit? You will know after understanding the health benefits of strawberries.
Strawberries Nutritional Facts
Strawberries are enriched with a good amount of vitamins and minerals like vitamin C, vitamin K, folate, potassium, manganese, magnesium and loaded with high levels of antioxidants like polyphenols. They are low-calorie, fiber-rich magical fruits.
USDA National Nutrient Database concludes that one cup of strawberries provides 3 grams of fiber, 12 grams of carbohydrates. Eating eight strawberries provide a lot more vitamin C than an orange does. Another data suggests that a 100 g serving of raw strawberries contains about only 32 calories, making them a low-calorie food.
Health Benefits Of Strawberries
1. Strawberries Help Inhibit Total And LDL Cholesterol
Strawberries have high levels of antioxidants like ellagic acid and flavonoids like anthocyanin, catechin, etc. According to a 2004 research report by a Ph.D. student of Illinois University, these phenolic compounds lower the risk of cardiovascular diseases by inhibiting the formation of total and LDL (bad) cholesterol.
2. Strawberries Lower Blood Pressure
Strawberries are an excellent source of potassium, which counters sodium in the body and reduces blood pressure. High levels of anthocyanins, a type of flavonoid, in the berries relax the blood vessels, helping lower blood pressure, and preventing cardiovascular problems. Therefore, consuming strawberries is a healthy food choice to reduce hypertension.
3. Strawberries Help Prevent Stroke
Strawberries consist of a lot of healthy nutrients that help in preventing stroke. The anti-inflammatory function of the antioxidants in strawberries reduces the formation of blood clots linked with stroke. The antioxidants anthocyanins, quercetin, and kaempferol moderately reduce the risk of stroke.
4. Strawberries Treat Arthritis And Gout Symptoms
The antioxidants in strawberries detoxify the body and reduce inflammation. The formation of free radicals causes the inflammation and deterioration of the muscles and tissues of the body. As a result, the joints don’t function properly, and harmful toxins build-up, causing conditions like arthritis and gout. Vitamin C in strawberries is responsible for treating gout and arthritis symptoms.
5. Strawberries Help Improve Immunity
Vitamin C and other antioxidants present in strawberries help boost the body’s immune system, thereby curing common cough and cold. It is said that 1 serving of strawberries offers about 150 percent of the body’s daily vitamin C requirement.
6. Strawberries Reduce Inflammation
Strawberries reduce elevated blood levels of C-reactive protein (CRP) that increases inflammation in the body. A study conducted by the Harvard School showed that women who ate more than ten strawberries in a week were 14% less likely to have elevated C-reactive protein levels.
7. Strawberries Offer Protection Against Cancer
Cancer formation and progression is often associated with oxidative stress and chronic inflammation. Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and even in human liver cancer cells. The protective effects of strawberries are due to ellagic acid and ellagitannins, which stop cancer cells’ growth.
8. Strawberries Help Prevent Birth Defects
Strawberries are one of the best foods for pregnancy. Folic acid is an essential nutrient during pregnancy, as it helps in preventing birth defects. Strawberries contain a good amount of folic acid, and consuming them may help ensure optimal health during pregnancy.
9. Strawberries Help Promote Healthy Eyesight
Strawberries are healthy to consume if you want to keep your eyes healthy. They offer plenty of healthy vitamins to keep your vision proper. Flavonoids, ellagic acid, and phenolic phytochemicals in strawberries reduce one’s risk of age-related vision problems like macular degeneration.
10. Strawberries Regulate Blood Sugar
Strawberries contain ellagic acid that helps slow the digestion of starchy foods, which controls the rise in blood sugar levels post a carbohydrate-rich meal. Strawberries also have a low glycemic index; hence, they are unlikely to cause sharp spikes in sugar levels when eaten by people with diabetes.
11. Strawberries Help Regulate Mood
Strawberries are the mood-booster. Strawberries benefit both your emotional and mental functioning as seeds of strawberries contain the omega 3 fatty acid, i.e., alpha-linolenic acid, which helps boost the mood. Eating strawberries regularly will keep you in a happy mood.
12. Strawberries Boost Brain Functions
Strawberries belong to the brain-boosting foods. They are rich in iodine, phytochemicals, which help maintain the proper functioning of the nervous system. Potassium in strawberries has been linked to improved cognitive function by increasing blood flow to the brain. They help prevent memory loss too.
13. Strawberries Alleviate Allergy Symptoms
Strawberries have immune-boosting and anti-inflammatory benefits as they are a great weapon against allergies. They contain an anti-allergy flavonoid named fisetin, which helps the body’s immune cells control the inflammatory reactions to allergens.
14. Strawberries Benefit Your Skin
The vitamin C in strawberries is used by the body to produce collagen, which is essential to skin health. Vitamin C also acts as a free radical-scavenger that scavenge free radicals, thereby fighting skin cancer and premature aging. Strawberries are used to lighten the skin and in many face masks too.
15. Strawberries Promote Healthy Teeth
One can eat strawberries to keep their teeth healthy. Strawberries contain malic acid, which acts as a natural teeth whitening agent. They help remove the stains from the tooth enamel. However, avoid its excess consumption; it is rich in acid that can cause tooth erosion.
The fruit is an integral part of a balanced diet as they have various vitamins and minerals. There should be at least 3 servings of fruits regularly, and it’s better if you eat alone, not with any other complete meals.